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Upavistakonasana
Skill Level
Beginner
Intermediate
Wide Angle Seated Forward Bend
- Stretches the hip joints, hamstrings, calves, knees, inner leg, buttocks, abductor, and back.
- Loosens, adds flexibility, and range of motion.
- Abdominal tissue activation, kidney detoxification
- Stretch your back muscles and strengthens your spine
- 股関節、ハムストリング、ふくらはぎ、膝、脚の内側と裏側のストレッチ
- 鼠蹊部(脚の付け根)、内転筋伸ばして緩め柔軟性と可動域の拡大
- 腹部組織の活性化、腎臓の解毒
- 背中の筋肉を伸ばし、背骨を強化
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Baddhakonasana
Skill Level
Beginner
Bound Angle Pose
- Improvement of sciatica
- Helps with menstrual pain, irregular menstruation, constipation improvement
- Hip and lower abdomen tightening effect
- Relieves stiffness in the ankles, knee, and back pain
- Prevention of varicose veins
- Open the hip joint and strongly stretch the adductor muscle of the inner thigh
- Hamstrings, iliopsoas stretch
- Correct the pelvis
- 坐骨神経痛の改善
- 生理痛、生理不順、便秘改善
- ヒップ・下腹の引き締め効果
- 足首のこわばりを和らげ膝と腰痛の緩和
- 静脈瘤(じょうみゃくりゅう)の予防
- 股関節をひらき、内ももの内転筋を強く伸ばす
- ハムストリングス、腸腰筋のストレッチ
- 骨盤を矯正する
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Parighasana
Skill Level
Intermediate
Gate Pose
- Your sides don’t get stretched very much all day. This poses increases spine flexibility and the muscles around the abdomen by moving left and right sides of your body.
- Promotes blood flow in the waist, shoulders, and pelvis
- Improves your left/right balance
- 普段あまりない左右の体側を伸ばして動かす背骨の 動きの為、背骨の柔軟性、内蔵、お腹周りの筋肉ウエストの引き締め
- 腰、肩、骨盤の歪み血流を促す
- 左右バランス
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Viparita Virabhadrasana
Skill Level
Advanced
Reverse Warrior
- Strengthen and stretch legs, groin, waist, shoulders, arms, and sides.
- Improves flexibility of spine, inner thigh, ankle and chest
- Deep stretch the torso
- Increases systemic blood flow
- Regular practice of this pose will strengthen the core and help reduce back pain
- 脚、脚の付け根、腰、肩、腕、腰の側面を強化し、伸ばす
- 脊椎、内モモ、足首、胸部の柔軟性を向上
- 胴体への深いストレッチ
- 全身の血流を増加
- このポーズを定期的に練習すると、コアが強化し腰痛の緩和に役立つ
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Virabhadrasana II
Skill Level
Intermediate
Warrior II
- Shapes and strengthens your legs & back which improves stability and flexibility
- Preparation for advanced forward bending poses
- Relieves stiffness in neck, shoulders, and upper back
- Increases lung capacity and keeps the internal organs in good condition
- Strengthens the nervous system and spinal cord
- 足と背中を整形して強化し、安定性と柔軟性を向上
- 高度な前屈ポーズの準備
- 首、肩、背中のこわばりを軽減
- 肺容量を増加させ、内臓を良好な状態に保つ
- 神経系と脊髄を強化
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Utthita Parsvakonasana
Skill Level
Beginner
Extended Side Angle Pose
- Improves overall stability
- Flexibility of ankles, knees, hips and shoulders
- Strengthens legs, waist and back muscles
- Activates abdominal organs
- Releases stiffness in thighs and neck
伸ばした脇角のポーズ
- 全体的な安定性向上
- 足首、膝、腰、肩の柔軟性
- 脚、腰、背中の筋肉を強化
- 腹部臓器を活性化
- 太モモ、首のコリをほぐす
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Navasana
Skill Level
Intermediate
Full Boat Pose
- Reduces excess waist and abdominal fat
- Strengthens the pelvic area
- Strengthens the spine, neck and legs
- Strengthens the trunk and develops a sense of balance
- Uses inner muscles and has a whole body tightening effect
- 余分なウエストと腹部の脂肪を減らします
- 骨盤領域を強化する
- 脊椎、首、脚を強化する
- 体幹強化しバランス感覚を養う
- インナーマッスルを使い、全身の引き締めに効果あり
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Maricyasana A
Skill Level
Beginner
Intermediate
Marichi Pose A
- It has a strong effect on the waist’s flexibility and straightness.
- Strong action on abdominal organs and spinal cord
- Stretches the front side of the thigh (quadriceps), hamstrings, and greater gluteal muscle (back of the thigh, buttocks)
- Iliopsoas muscle strengthening (hip flexion)
- Improves shoulder joint flexibility and shoulder stiffness
- 腰に強い効果があり柔軟にし矯正します
- 腹部臓器と脊髄に強い作用
- 太もも前側(大腿四頭筋)、ハムストリングス・大臀筋(太もも裏・お尻)のストレッチ
- 腸腰筋強化(股関節屈曲)
- 肩関節の柔軟性UP、肩こりの改善
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Ardha Matsyendrasana
Skill Level
Advanced
Beginner
Intermediate
Half Spinal Twist Pose
- Good for the sciatic nerve
- Very useful for diabetes
- Loosen back and shoulder stiffness
- Activates abdominal organs
- Reduces ankle, knee, waist and shoulder stiffness
- 坐骨神経に良い
- 糖尿病に非常に役立つ
- 背中、肩のコリをほぐす
- 腹部臓器を活性化する
- 足首、膝、腰、肩の硬直を軽減
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Salamba Bhujangasana
Skill Level
Beginner
Sphinx Pose
- Strengthens the spine and tightens the back muscles
- Tightens the buttocks
- Prevents low back pain and strengthens the brachial muscles
- Opens your back, chest, lungs, shoulders, spine and abdomen. Increases vitality, stimulates & activates the abdominal organs, and reduces stress
- Fatigue recovery and relaxation
- 背骨、背筋の強化、背中の引き締め
- 臀部の引き締め
- 腰痛予防・改善、上腕筋の強化
- 背中、胸、肺、肩、背すじと腹部を開きます。活力を上げ、腹部臓器を刺激、活性化しストレスを軽減する
- 疲労回復リラックス
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Supta Padangusthasana
Skill Level
Advanced
Intermediate
Reclined Big Toe Pose
- Spine, waist, hip and lower abdomen strengthening
- Effectively stretch the hamstring muscles
- Eliminates Achilles tendon, calf, thigh, hip joint stiffness
- Effective in increasing blood flow around the pelvis
- Prepares you for Utthita Hasta Padangusthasana (standing balance pose)
- 脊柱、ウエスト、ヒップ、下腹部強化
- 脚の後ろの筋肉(ハムストリング)を効果的に伸ばす
- アキレス腱、ふくらはぎ、太腿、股関節のこわばりを解消し柔軟にする
- 骨盤周りの血流をアップする効果あり婦人科系の不調を緩和
- 立ちバランスポーズのUtthita HastaPadangusthasanaの準備